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  6. Plum vs. Piña colada

Plum vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between plums and piña colada?

  • Plums are richer in vitamin A, vitamin K, and vitamin C, while piña colada is higher in manganese.
  • Piña colada's daily need coverage for manganese is 21% higher.
  • Piña colada has 173 times less vitamin A than plums. Plums have 345IU of vitamin A, while piña colada has 2IU.
  • Plums are lower in sugar.
  • Plums have a higher glycemic index (53) than piña colada (15).

We used Plums, raw and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Plum vs Piña colada infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more PotassiumPotassium +121.1%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +23.5%
Contains more CopperCopper +38.6%
Contains more ZincZinc +30%
Contains more ManganeseManganese +915.4%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
Plum
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +93.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +253.4%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin KVitamin K +6300%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more FolateFolate +140%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Piña colada DV% diff.
Manganese 0.052mg 0.528mg 21%
Saturated fat 0.017g 1.636g 7%
Calories 46kcal 174kcal 6%
Vitamin C 9.5mg 4.9mg 5%
Vitamin K 6.4µg 0.1µg 5%
Fiber 1.4g 0.3g 4%
Fructose 3.07g 4%
Carbs 11.42g 22.66g 4%
Potassium 157mg 71mg 3%
Fats 0.28g 1.88g 2%
Folate 5µg 12µg 2%
Copper 0.057mg 0.079mg 2%
Vitamin A 17µg 0µg 2%
Vitamin E 0.26mg 0.02mg 2%
Vitamin B3 0.417mg 0.118mg 2%
Vitamin B6 0.029mg 0.045mg 1%
Vitamin B5 0.135mg 0.061mg 1%
Phosphorus 16mg 7mg 1%
Selenium 0µg 0.7µg 1%
Protein 0.7g 0.42g 1%
Vitamin B2 0.026mg 0.017mg 1%
Net carbs 10.02g 22.36g N/A
Magnesium 7mg 8mg 0%
Calcium 6mg 8mg 0%
Iron 0.17mg 0.21mg 0%
Sugar 9.92g 22.33g N/A
Zinc 0.1mg 0.13mg 0%
Sodium 0mg 6mg 0%
Vitamin B1 0.028mg 0.029mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0.082g 0%
Polyunsaturated fat 0.044g 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +66.7%
Contains more WaterWater +34.2%
Contains more FatsFats +571.4%
Contains more CarbsCarbs +98.4%
Contains more OtherOther +2616.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +63.4%
Contains more Poly. FatPolyunsaturated fat +33.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.